new regime, advice needed

kevgaa

Hi Folks,

After having played a large amount of sport over the years I have kind of let things slip in the last few years and as result have piled on a few extra stone in weight. My long term aim is to lose about 2 stone and tone up.
Having read this forum for a few weeks I have hopefully taken alot of the advice and put together the following plan and have stuck to it for a few weeks now..

Stats:
6ft 4 weight 17 stone

Training
Mon: 10km cycle to work in the morning
4 mile run at lunch
10 Km cycle home in the evening
Tues: 10km cycle to work in the morning
Lunch: Gym full body workout, trying to use as many free weights as possible
10 Km cycle home in the evening
wed: 10km cycle to work in the morning
10 Km cycle home in the evening
Thurs: 10km cycle to work in the morning
Lunch: Gym full body workout, trying to use as many free weights as possible
10 Km cycle home in the evening
Fri: 10km cycle to work in the morning
4 mile run at lunch
10 Km cycle home in the evening
Sat: day with family
Weekends varies will be back playing gaa once i'm allowed contact sports again so will be a gaa match on a sunday morning..


Typical daily diet:

Breakfast: porridge made with water then add low fat mil and sugar to taste

Mid morning: yougurt, cup of tea and maybe hand ful of nuts and fruit.

Lunch: After workout , varies between chcicken wrap or sambo with soup, otherwise a chcicken salad.

Mid afternoon: orange and maybe some nuts

Evening: usually something like cottage pie, or a chicken stir fry..

Late evening, cup of tea and two biscuits

What do people think or should I change some aspects?

poconnor16

Your routine looks amazing - and very dedicated. My only suggestion would be to beef up that breakfast a bit more. Add a slice of wholegrain bread and maybe a bit of fruit?
Gallons of water for you too seeing as you very active everyday. And by gallons I mean about 3-4 litres.
I let the real experts get down to the nitty gritty now......:)

kevgaa

Thanks for the response..

I drink about 2-3 litres of water a day so hopefully that is enough..

As for my diet I'm not a saint I did forget my latte in the afternoon and the occasional treat of the odd bit of choc... saying that last bar of choc lasted 4 days as opposed to the usual 4 mins. I find that having nuts and fruit handy has helped cut the choc out..

Thanks for the help

Colm_OReilly

Have you gone from nothing to cycling to/from work each day?

Get protein in at every meal, cut out the sugar. Ideally cut out the bread too, if you could have the chicken salad that'd be better than a sambo. Also, how many of what nuts are you eating? it's easy enough to go overboard.

What's your weights routine? Does it contain squats, deadlifts, presses?

kevgaa

Hi Colm,

Thanks for the reply, In answer to your question I have built up the cycyling gradually from the odd day a week to 4 days a week and sincs december I have been cycling every day. Its a good workout as I generally go flat out most days so its about 25mins in (downhill) 30 mins home.. ( just one thing to note i'm not coming from a complete state of no exercise did play GAA and rugby before this granted not at that high a level)

As for the nuts its just a fruit and nut mix and i may have two handfuls a day usually one before the workout at lunch and one before i head on the bike on the way home.

Hmm now for the gym routine thats the hard one as i'm new to this and to get the terminology right is the key..

Start with 10 mins on the treadmill to warm up and a a few stretches

then the following

3x10 reps


dumbell curl standing
leg extensions
shoulder press
plank
bench press dumbell flat
one arm bumdbell row
lat pull downs wide grip

alot of leg work down on machines

apart from

lunges with 10kg dumbell in each arm
trying to get get roman deadlift in as well if room,not always possible

I know there is alot of room to improve but its a start and all help greatly appreciated..

kevgaa

kevgaa wrote: »

Hi Folks,

Stats:
6ft 4 weight 17 stone

Training
Mon: 10km cycle to work in the morning
4 mile run at lunch
10 Km cycle home in the evening
Tues: 10km cycle to work in the morning
Lunch: Gym full body workout, trying to use as many free weights as possible
10 Km cycle home in the evening
wed: 10km cycle to work in the morning
10 Km cycle home in the evening
Thurs: 10km cycle to work in the morning
Lunch: Gym full body workout, trying to use as many free weights as possible
10 Km cycle home in the evening
Fri: 10km cycle to work in the morning
4 mile run at lunch
10 Km cycle home in the evening
Sat: day with family
Weekends varies will be back playing gaa once i'm allowed contact sports again so will be a gaa match on a sunday morning..


Typical daily diet:

Breakfast: porridge made with water then add low fat mil and sugar to taste

Mid morning: yougurt, cup of tea and maybe hand ful of nuts and fruit.

Lunch: After workout , varies between chcicken wrap or sambo with soup, otherwise a chcicken salad.

Mid afternoon: orange and maybe some nuts

Evening: usually something like cottage pie, or a chicken stir fry..

Late evening, cup of tea and two biscuits

What do people think or should I change some aspects?

Hi Folks,

Having read a bit more on this website and having completed this routine for a few weeks I'm not happy with the weight loss only a few pounds in the last month. Am I overdoing it on the diet or as suggested maybe I'm not taking in enough cals. Any help greatly appreciated..

If I calculated correctly as I'm new to this

suatin 17st = (17x14x15) = 3570
exercise ( rough estimate maybe way off) = 1200
total = 4770

for weight loss say I will still need to take in about 3570 is that correct and does my diet above satisfy that??

Thanks
Kev.

BlueIsland

Have lost stone and two pounds since Jan 1st follwing this diet.

Breakfast- Porridge with splash of skimmed milk. On top of it i throw some cashew nuts, Some sunflower seeds and some blueberries. Ill have a piece of fruit with this.

11am (approx)- wholemeal cracker bread with a low fat cheese slice (or some tuna) with a piece of fruit or handful of nuts.

1.30pm- Wholemeal Pitta bread with a boiled egg or chicken pieces and red pepper, onion, tomato and cucumber. With this ill have some watermelon usually after.

4pm- same as 11am generally.

7.30 (approx)- I throw the following into a small saucepan- cut up chicken breast, peppers, mushroom, onion, some lentils, boiling water and a veg stock cube. After this ill have a low fat yoghurt.

9.30pm- fruit or a handful of nuts or some natural yoghurt.